When You’re Sidelined, Cross-Train Your Way Back to Health Before a Goal Race

Here’s how Liza Corso made the podium at the Paralympic Games by making her bike and swim workouts as intense as her running regimen.

Leading up to the 2024 Paralympic Games, Liza Corso was pedaling furiously on a stationary bike parked on the patio of her condo in Nashville, Tennessee. In the brutal summer heat, the two-time Paralympian closed her eyes while visualizing the women’s 1500-meter final.

She imagined the purple track at Stade de France and the uniforms of competitors she’s faced before in the T13 classification (athletes with vision impairment). With pop music blaring in her headphones, Corso pedaled faster in anticipation of the biggest race of her career.

On August 31, Corso’s visualizations finally came to fruition. After spending six weeks cross-training while healing a stress fracture in her left femur, the Lipscomb University senior earned bronze in 4:23.45, just over a second behind two-time Paralympic champion Tigist Mengistu of Ethiopia and silver medalist Ezzahra El Idrissi of Morocco. After the race, the athlete from Newmarket, New Hampshire, shared on Instagram she only ran eight miles over the course of six weeks in the lead-up to the event in a brutal buildup that tested her mentally and physically.

So, how did the 21-year-old pull off winning a Paralympic medal while healing from an injury and not being able to run? In an interview with Runner's World, Corso shared the many highs and lows of the cross-training regimen that helped her safely prepare for a standout performance on the world stage.

July 1-July 26: Processing the Injury

About three weeks before the U.S. Paralympic Trials on July 18-20, Corso started feeling pain in her left quad. She went to see the doctor and got an MRI in the area where her quad meets her hip, which showed she had tendonitis. After recovering from a stress fracture in her tibia during the indoor track season earlier this year, the diagnosis was a relief for Corso. “I didn’t want tendonitis, but I was scared of something [in the] bone so I was like, this is the best case scenario. I can keep running through it,” she said.

Though the pain continued to get worse leading up to the national championship in Miramar, Florida, Corso still managed to compete in the women’s 1500 meters and earn a spot on Team USA. But with the pain intensifying, Corso

Though Corso struggled to feel like she was building the same level of fitness, seeing her heart rate reach 160 beats per minute for 90-minute sessions and hover between 175 to 180 for hard workouts ended up being a source of encouragement. “My coach said, ‘Your heart doesn’t know the difference between if you’re running or if you’re biking,’” Corso said.

Late July to August 31: Monitoring the Pain

In the first two weeks after the Paralympic Trials and following her diagnosis, Corso’s main priority was to walk pain free. Working with her physical therapist, she focused on limiting any weight-bearing activity, using crutches when she wasn’t cross-training for the first three days post-diagnosis. While gradually using the crutches less and less, Corso was able to walk pain free without them about two weeks after the diagnosis.

Corso also incorporated blood flow restriction (BFR) into her training. The method involves the application of a cuff (tourniquet) proximally to the muscle that is being trained. The cuff is inflated to a specific pressure with the aim of blocking the blood vessels. The idea is to help strengthen muscles and promote healing, Corso said. She usually put the

“To be able to prove to myself that I didn’t let those [negative thoughts] win, and I chose the harder path—to keep a positive mindset and work through some pretty lonely and draining cross-training sessions—it all ended up being worth it,” she said.

Looking back on her experience this summer, Corso hopes other runners can find their own hard-fought victory amid the healing process, knowing how powerful team support and mental tools can be in difficult situations.

posted Sunday September 29th
by Runners World